Extra Protein

The bugs are out...

I am only a few seconds away from my minimum marathon goal pace. Well at least for the 4 miles I ran today...

So, it was a great run. 4 miles in 41:15. (goal: 41:11).

Grad classes and Family in town might hinder some of my running but i'm doing ok. And, my Heart Rate didn't even break 190 tonight!

9 miles completed

...out of energy at the moment. The first 5+ miles were good. I alternated running 1.5 miles and then walked 0.1 miles. Around 5 1/2 mile point I lost all of my energy. Around 7ish miles I got a bit of a second wind. Last week it took me 1 hr 36 minutes to go 8 miles, today I got to the 8 mile point in 1 hr 33 minutes.

Overall:
1 hour 46 minutes.
9 miles.
11:46 pace.
Avg HR 173.

Today along the W&OD out 5 miles, back 4:

I am a Mass Murderer

of worms...

Today's run was okay. I did my 5k loop and I realize I really need to find another one. This one kills me on the way home because I hit some hills that I currently need to walk up. This kills my pace and my motivation.

The positive things as a result of today's run. This week I have run 4 times for a total of 20.2 miles and 3342 calories burned. This is the most I have run since probably my last marathon... Tomorrow will be a long run, as long as there is not thunder and lightening all day.

Today:
11:24 pace
3.2 miles
36 minutes
171 avg HR

Amazing Day, Amazing Run w/ Matt!

Matt and i ran together today in the rain...and it was...you guessed it Amazing!! We went for 4 miles in 42 minutes! Ran the entire thing! It felt great to be able to run with Matt and not feel like we were going too slow for him!

Results: 4 miles, 42 minutes, 10:41 pace

And then after a great run I came home to flowers waiting for me!

Then headed to dinner where I ate more than the 623 calories that I burned :)

Fastest

54 minutes, 58 seconds to go 5 miles! Average 10:57 pace with Average Heart Rate 171.

I ran my 1st mile slow. Lap 1: 10:53 pace, and then I started alternating running 1/2 mile with a goal of 10:00 minute mile, then 1/2 mile slow. The results (each lap = 1/2 mile):

Lap 2: 10:02 pace
Lap 3: 12:16 pace
Lap 4: 9:55 pace
Lap 5: 12:51 pace
Lap 6: 9:34 pace
Lap 7: 11:57 pace
Lap 8: 9:45 pace
Lap 9: 12:20 pace


:-D

Best One Yet!

The Gist:
Total Distance: 8 miles
Total Time: 1hr 36 minutes
Distance before walking: 7.5 miles
Avg Pace: 12:09
Avg HR: 179
Max HR: 192

Couple weeks ago I ran a total of 7 miles in 1hr 30 mins...only took me 6 minutes more to go an extra mile! Today was definitely a confidence booster in my running ability.

As a result of being able to run further, I am starting to explore new areas. We have lots of trails behind the house which I love to run on. Some days there are other people/dogs out and some days are quiet.

As I sit and type my body is sore, but I look forward to my next run on Tuesday! Off to do more Grad work so I can cook on the Grill later.

:-D

Exploding Heart

Well felt like it a couple points during the run. It was slightly discouraging because my last few runs have been great and this one was rough. The first 0.8 miles of each set were great, but the last 0.2 were killers... Hopefully tomorrow's long run will go better. The weather is getting nicer which is enjoyable. I haven't had to bundle up much lately.

Overall: 2.5 miles, 30 minutes, 163/190 HR avg/max. 12:16 pace.

Congrats to all who participated in the 1/2 & Full National Marathon today!

Peaceful

Today's run was good. Overall it felt good. My right knee was a little sore during part of the run, but as usual, it felt better near the end. Today the run felt fairly peaceful. Both of my walks were when I hit some steep hills. Overall: 46minutes, 4.2miles, 11:02pace, 174 avg HR, 188 max HR.

Lap 1:
* Distance: 1.2miles
* Avg Pace: 11:02
* Avg HR: 166
Lap 2:
* Distance: 0.1miles
* Avg Pace: 15:04
* Avg HR: 159
Lap 3:
* Distance: 1.5miles
* Avg Pace: 10:51
* Avg HR: 177
Lap 4:
* Distance: 0.1miles
* Avg Pace: 16:59
* Avg HR: 154
Lap 5:
* Distance: 1.2miles
* Avg Pace: 10:54
* Avg HR: 179

High Tech Runner

With Matt's help today I got the Polar software working with my watch and laptop. Now I am able to easily see my laps and whatnot. Yay!

Today's run was done in the drizzle, which actually felt really nice. My knees are doing a lot better. I think the few days off really helped. Today I ran 5 miles in 1 hr 2 minutes. I alternated running 1 mile and then walking 0.2 miles for the most part. Most of my grad classes are canceled this week so should be a good week for running.

Mile 1: 11:31 pace
Walked 0.2
Mile 2: 11:38 pace
Walked 0.2
Mile 3: 12:06 pace (hard)
Walked 0.2
Mile 4: 11:20 pace (easiest)
Walked 0.1
Finished at 5 miles: 12:26 pace

Improvement

Well today's goal was to just get out there and see how my knees would do, due to the pain the last few days. I am happy to type that it was a vast improvement from my last "run". Today I was able to go 2 miles without walking and averaging 11 minute pace. I am happy with the run.

More of a hobble'ish walk

Today was my first run in almost a week due to visiting Matt's new niece in NYC.

Today's "run" was rough. My entire body was sore, knees hurt. So I hobbled up the hills and down the hills and managed to run slowly on the flat surfaces. So needless to say....it took me over 27 minutes to go 2 miles..... argg, hopefully the rest of this week will go better.

Between Teaching & Student

Quick run today between teaching and grad class. Had about 1/2 hr time to run, but it was the only day left in the week I will truthfully get to run. I have done great this week. This is my 3rd run for the week. My right knee was a little sore today. Glad for a few days off.

Start time: 3:10pm
Length: 24:53
Distance: 2.2 miles
Avg Pace: 11:25
Laps: 2
Lap 1: 13:17, 1.2 miles
Lap 2: 11:35, 1.0 miles

I am "Rocky"

So I bundled up today in my: Underarmour Pants, Wind Pants, Underarmour Shirt, Long sleeve t-shirt, sweatshirt, hat, and gloves for today's run.

I worked on pacing and speed today. I was able to maintain a (4 minute 10 minute mile pace run/1 minute walk ) for 1.5 miles. Then I slowly ran the rest of the way home making it a 2.5 mile run. My knees were a little sore today, but got better as I kept running.

My run:
Distance: 2.5 miles
Time: 28 minutes 43 seconds
Pace: 11:33 overall
Weather: 30 w/ wind. At least most of the snow/ice had melted.

Recovery Day & Snow Fall

Today was a good day to be a recovery day....as we got the most snow of the season...about 6 inches. For fun we headed out to play and took the camera along.








Will go for at least a short run tomorrow to continue my excellent track record for the month!

7 slow miles!

Today was a huge accomplishment... I went for a 7 mile run (after being out dancing last night). I ran along the W&OD and was able to go 5 miles (1 mile further than last time) before having to walk. After that I was able to walk only 0.1 mile and then run for 1/2 mile, repeated, the rest of the way home. I don't know the last time I ran that far.

Breakdown:
Miles: 7 (5 constant run)
Time: 1 hr 30 mins
Avg Pace: 12:58
Max Pace: 9:53
Start Time: 3:53pm
Weather: Mid 30's, slight wind, slight snow

This is a general gist of my run today: http://www.mapmyrun.com/route/us/va/reston/800348616731